Free Guides to Take With You

These are some of the tools I most often find myself recommending in session — now available anytime you need them. Each guide is short, practical, and grounded in the same DBT-informed approach I use with clients.

Click on the image to download whichever Guide you feel could meet you where you’re at in this moment.

Cover of "The Sensitive Person's Nervous System Reset Guide," a free e-guide with grounding practices for overwhelm, by Kathryn Hilton, LPC

Simple practices for finding your footing when life feels overwhelming. Ten grounding techniques — 5-minute and 15-minute versions — plus a worksheet to build a reset plan that's truly yours.

Cover of "When Emotions Feel Too Big," a free guide to calming emotional overwhelm, by Kathryn Hilton, LPC

A practical guide for calming overwhelm without shutting down. Five short chapters on why emotions spiral, a full skills toolbox, and worksheets — including an SOS plan and feelings wheel — for when things feel like too much.

Cover of "Coming Back to the Present," a free mini guide with grounding skills for dissociation, by Kathryn Hilton, LPC

A mini guide to grounding skills for dissociation — for when you feel foggy, far away, or disconnected from your body. Quick, gentle tools you can start using today.

Cover of "Taking Hold of Your Mind," a free DBT mindfulness workbook by Kathryn Hilton, LPC

A gentle mindfulness workbook built on DBT's core skills: observing, describing, and participating. Reflection prompts and simple practices are included for slowing down and coming back to the present.

A smiling woman with short brown hair and light skin, wearing a white cardigan, a green top, and patterned skirt, standing outdoors in front of green bushes with pink flowers.

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